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Calorie-Wise: Quick Creamy Tomato Shrimp Chowder

with Leeks, Broccoli & Kale

Cooking time

10 minutes

Servings

2/4

Calories

450 /serving

Calorie-Wise: Quick Creamy Tomato Shrimp Chowder

with Leeks, Broccoli & Kale

Chow down on some chow-dah! You’ll feel your spirits rising with each spoonful of this classic seafood soup, which keeps not only the calories but also the time under control. It helps that everything is cut down to size: broccoli florets, pre-chopped kale and leeks. Boosted by our peppery Down by the Bay seasoning, the dark green veggies are joined by shrimp and garlic, swathed in demi-glace, cream and tomato sauce. Get your rose-coloured glasses.

We will send you:

450g Shrimp (BAP-certified)
15ml Minced garlic
200g Broccoli florets
75g Sliced leeks
120g Chopped kale
100ml Tomato sauce
30ml Vegetable demi-glace
60ml Heavy cream
5g Down by the Bay spices (celery salt, black pepper, mustard, bay leaves, nutmeg, paprika, cayenne pepper, cloves, ginger, mace, cardamom)

Contains: Milk, Mustard, Shrimp

You will need:

Large pot
Oil
Salt & pepper (S&P)

Total Fat
21 g

Saturated Fat
8 g

Sodium
2190 mg

Total Carb
29 g

Sugars
8 g

Protein
39 g

Fibre
7 g

Preparation

Start the chowder

Pat the shrimp dry with paper towel (remove the shells from the tails if desired); season with ½ the spices and a pinch of salt. In a large pot, heat a drizzle of oil on medium-high. Add the broccoli (halve if large) and leeks. Sauté, 3 to 4 min., until beginning to brown. Add 2 tbsp water (double for 4 portions) and sauté, partially covered, 2 to 3 min., until the water has evaporated and the broccoli is tender; season with S&P.

Continue the chowder

To the pot of broccoli and leeks, add the shrimp, kale and garlic. Cook, stirring frequently, 2 to 3 min., until partially cooked.

Finish the chowder

To the pot of vegetables and shrimp, add the cream, demi-glace, tomato sauce, remaining spices and 1 ½ cups water (double for 4 portions). Cook, stirring frequently, 2 to 3 min., until slightly reduced and the shrimp* are opaque and cooked through; season with S&P.